The following sample weight loss meal plan caters for for both men and women and can be followed and adjusted to meet each person’s individual calorie requirements.

Sample Weight Loss Meal Plan

Meal 1
1/2 cup raw oats cooked with 1 cup skim milk, 1 banana, and cinnamon to taste
1 cup green tea
300 calories, 15 g protein, 50 g carbs, 3 g fat

or

1/2 cup hot oat bran cooked with 1 cup water, 2 TBS wheat germ and cinnamon to taste
1 medium grapefruit
1 cup green tea
280 calories, 11 g protein, 51 g carbs, 3 g fat

Snack
1 apple with 1 TBS natural peanut butter
1 cup skim milk
300 calories, 15 g protein, 27 g carbs, 8 g fat

Meal 2
3 oz grilled salmon over mixed greens and a variety of vegetables and tossed with 1 TBS balsamic vinaigrette dressing
330 calories, 25 g protein, 25 g carbs, 15 g fat

or

1 medium leftover sweet potato
1 can tuna fish canned in water; drain water and add salsa to taste
400 calories, 40 g protein, 50 g carbs, 1 g fat

Snack
1/2 cup hummus with mixed vegetables
1 sweet potato
300 calories, 15 g protein, 40 g carbs, 10 g fat

Meal 3
3 oz grilled chicken, 1 cup steamed yellow and green squash and 4 roasted red potatoes
400 calories, 25 g protein, 50 g carbs, 6 g protein

or

3 oz grilled turkey burger with 1 cup steamed mixed vegetables and 1/2 cup cooked brown rice
408 calories, 25 g protein, 37 g carbs, 9 g fat

Snack

Favorite MRP made with 1 cup frozen fruit and water to desired consistency

340 calories, 40 g protein, 40 g carbs, 2 g fat

* When using canned fruit, always purchase fruit that’s canned in its own juice

By: Christopher Mohr
Courtesy Bodybuilding.com

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